Hayley Week 11

Supplement Plan

2 multivitamins per day

2 protein shakes a day (except on Rest Day)

 

Food Diary

6:15 glass of orange juice / multivitamin tabs

06:30 Porridge 50g or scrambled egg

10:30 Protein shake with handful of almonds

Train -

12:00 – Protein shake ( they taste great so its like getting you choc fix! )

13:30 – small tin of tuna with a Jacket Potato (200g) not a huge one!

16:00 – raisins or rice cakes with a tbs of peanut butter

18:00 – 1 chicken breast with potato or brown rice (small portion ) broccoli

Dog Walking – a quick pace try 25mins

20:00 – any lean protein source tuna/ chicken/ turkey with a small amount of sauce ie BBQ can have almonds again or some avocado.

22:00 Bed / multivitamins

Hayley Pro Muscle Challenge Workout

Warm up On Treadmill - 5 mins

Stretching

Workout A 

Pec Deck (chest) – (Seat Setting 6) 12-15-reps

1/ 15kg 2/ 20kg 3/ 20kg 

Lat Pull Down (Back) – Machine-12-15 reps

1/ 25kg 2 /30kg 3/ 30kg 

Lateral Raise (Shoulders) – 12-15 reps Seat Setting 2 (Dumbells)

1/ 4kg 2/ 5kg 3/ 6kg

 

Tricep Push Down – Machine – 12-15 reps

1/ 15kg 2/ 15kg 3/ 15kg

Bicep Curl – With Dumbells – 12-15 reps

1/ 4kg 2/ 5kg 3/ 6kg

 

Abdominals – with ball

3 sets of 20 reps

Side Bends – 20 reps

3 sets x 8kg kettle bell

Workout B

Leg Extensions – 15 reps 

1/ 25kg 2/25kg 3/30kg

Squats ( with Dumbells) – 20 reps

1/ 12kg 2/ 12kg 3/ 14kg

Lunges (with Dumbells) – 15 reps

1/ 8kg 2/ 8kg 3/ 8kg

Hamstring Curls – setting 3 -15 reps

3 sets all 25kg